Monthly Archives: June 2012

Bacon Turkey Leg

                15 min Amrap 2 L-sit pull up 4 DL 225/135 10 med ball get up 20/14 (5) per side 2 Dead hang TTB 200 m run Press: 5×80% 3×90% 1×100%

Category: WOD

C & J

                  Testing: instructions in box Clean & Jerk Strength: Bench  Press 3×70% 3×80% 3×90%

Category: WOD

Fried Frog legs!

                For time: 75 Push ups 125 squats Zapo run 9 Thrusters 115/85 9 burpees 6 Thrusters / 6 burpees 3 Thrusters / 3 burpees 400 m run

Category: WOD

Zebra 1

                12 min Amrap 3 Muscle ups or 3 dips & 3 pull ups = 1 muscle up 6 box jumps 30”/24” 12 abmat sit ups BS 3×70% 3×80% 3×90%

Category: WOD

Hello Summer!

                    Hello Summer! 100 DU 42 wall ball shots 20/14 42 push ups bump to bump shuttle run x6 42 pull ups 42 lateral hops 26”/19” 1000 m run 42 kb swings 70/53 42 burpees 100 DU Do not forget to bring a friend that would… Read More »

Category: WOD

done again…

              5 RFT 20 BS 115/85 7 HSPU 400 m run Strength: DL 3×70% 3×80% 3×90% Members: Friday night 6/22/12 will be our first Happy Hour Fridays. Please bring a friend or two in for the 6pm wod to experience our box get in a workout and have a… Read More »

Category: WOD